The Complete Creatine Guide
Forms, dosing, loading phases and frequently asked questions, in one place.
Forms of creatine
Creatine monohydrate is the most studied and most commonly recommended form. Other forms (HCL, buffered, etc.) are marketed on claims of better absorption or less bloating, but monohydrate remains the form with the most supporting research behind it.
Loading phase: optional, not required
A loading phase (a higher dose, e.g. ~20g/day split across the day, for 5-7 days) saturates muscle stores faster. Skipping it and taking a steady 3-5g/day gets you to the same saturation point, just over a few weeks instead of days.
Common questions
Does it cause water retention? Some intramuscular water retention is expected and is part of how it works, not a reason for concern. Do you need to cycle it? Most research does not support a need to cycle on and off. Is it safe long-term? It is one of the most studied supplements in sports nutrition, with a well-established safety profile in healthy adults at typical doses.
Worth knowing
None of this replaces individual medical advice -- talk to a doctor if you have kidney issues or take medication that could interact.
